Solid Snake Calisthenics Workout Routine

Solid Snake Workout

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In this episode of the Character Training Series, we are covering the full comprehensive calisthenics workout inspired by Solid Snake from Metal Gear Solid!

The Solid Snake workout was always highly requested and well received by a lot of you! So it was only right to deliver a full workout plan that you can easily do in the comfort of your own home, the park, or anywhere in that matter - since all you need here is your bodyweight and some space!

Since we already went through the full breakdown, we are going straight into the training in this article.

In case any of you all missed it, you can check it out here

Want to learn more about Calisthenics?

Check out the best methods to make your bodyweight workouts AWESOME without overtraining, compromising simplicity, or plateauing.

And for those that want more awesome free workouts, you can check them out in our training lists:

Don't worry—we have plenty of additional resources to apply to your training.

Note: This workout is strictly based on Calisthenics. It is tailored for those who may want to avoid committing to a gym membership or simply prefer bodyweight workouts.

This workout will be a full calisthenics workout inspired by Solid Snake from Metal Gear Solid.

Let's get into it!

Metal Gear Solid Workout

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Workout frequency: 1 day (repeatable)

Training description: This calisthenics workout focuses on helping you achieve the physical prowess, endurance, and tactical feats like Solid Snake

Warm-Up (10-15 minutes)

  1. Jumping Jacks: 2 minutes

  2. Arm Circles: 1 minute forward, 1 minute backward

  3. High Knees: 2 minutes

  4. Dynamic Stretches: 5 minutes (leg swings, torso twists, lunges with a twist)

Workout Routine

Strength and Endurance

  1. Push-Ups: 3 sets of 15-20 reps

    • Focus: Upper body strength and endurance

  2. Pull-Ups: 3 sets of 8-12 reps (use a bar or a sturdy branch)

    • Focus: Back and biceps strength

  3. Dips: 3 sets of 10-15 reps (use parallel bars or sturdy furniture)

    • Focus: Triceps, chest, and shoulders

  4. Squats: 3 sets of 20-25 reps

    • Focus: Lower body strength and endurance

  5. Lunges: 3 sets of 15 reps per leg

    • Focus: Lower body strength and stability

Agility and Reflexes

  1. Burpees: 3 sets of 10-15 reps

    • Focus: Full-body conditioning, agility, and cardiovascular endurance

  2. Box Jumps: 3 sets of 10-12 reps (use a sturdy box or platform)

    • Focus: Explosive power and lower body agility

  3. Mountain Climbers: 3 sets of 30-45 seconds

    • Focus: Core strength, agility, and cardiovascular endurance

Tactical Skills and Flexibility

  1. Plank with Shoulder Taps: 3 sets of 20 taps (10 per shoulder)

    • Focus: Core stability and coordination

  2. Bear Crawls: 3 sets of 30-45 seconds

    • Focus: Full-body coordination and endurance

  3. Russian Twists: 3 sets of 20 reps (10 per side)

    • Focus: Core strength and rotational flexibility

Solid Snake Physique

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